Your Best Body Workout – 2011 – Week 27 – Day 3

Note – If you have a body suspension trainer or bands or a kettlebell, feel free to bring them along and modify the workout. You can also workout indoors.

OVERVIEW

This workout will focus on a variety HIRT supersets – 2 or 3 exercises per superset

Rep schemes will vary based upon muscle groups & exercise difficulty

Rest periods will be short between sets

Rest periods will be longer between supersets to allow you to recover, lay in the shade, drink some water and do some joint mobility work for your tight hips & shoulders.

Remember to slap on some sunscreen, bring lots of water and respect the sun & heat.

And if you find it too hot to exercise outside, this workout can be performed indoors.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

Bodyweight Squat – 1 set – 30 reps –

THE WORKOUT

HIRT Superset #1

Exercise #1 – 1 Leg Deadlift

Bodyweight only

5-10 reps per leg per set

Exercise #2 – Burpees, Jumping Jack or Bench Step-Up

Bodyweight only

Burpee – 10 reps

Jumping Jack – 20 reps

Bench Step-Ups – 10 reps per leg (20 reps total)

REST 5 MINUTES – stretch your chest

HIRT Superset #2

5 minutes

2 exercises – alternating back & forth with as little rest as possible

Exercise #1 – 2 Leg Squat

Bodyweight only

20 reps per set

Exercise #2 – Skullcrusher

Bodyweight only

5 – 20 reps

REST 5 MINUTES – stretch your hips / glutes / quads

HIRT Superset #3

5 minutes

2 exercises – alternating back & forth with as little rest as possible

Exercise #1 – Bodyweight Row

Bodyweight only

5-20 reps per set – go for max reps (with good form) per set

Exercise #2 – Burpees, Jumping Jack or Bench Step-Up

Bodyweight only

Burpee – 10 reps

Jumping Jack – 20 reps

Bench Step-Ups – 10 reps per leg (20 reps total)

REST 5 MINUTES – stretch your lats

HIRT Superset #4

5 minutes

2 exercises – alternating back & forth with as little rest as possible

5 minutes

2 exercises – alternating back & forth with as little rest as possible